Benefits Of Dates For Men In 2024: Are Dates Beneficial For Men’s Health?

benefits of dates for men
Dates can benefit men in numerous ways. Photo: pakorn1981/Freepik

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If you want to eat healthy, you may wonder what foods to include in your diet that you will enjoy, especially when it comes to healthy fruits. Fortunately, date palm fruits are perfect to include in a healthy diet. 

Regularly including dates as part of a healthy diet offers many scientifically proven health benefits. They can even provide various benefits that other fruit and vegetable supplements may not provide.

Although they can benefit both genders, dates may be especially good for men who have or want to reduce the risk of developing certain health conditions. Dates can also help reverse the effects of aging in males, according to certain studies. 

That leads to the question, “What exactly are the dietary benefits of dates for men?” Let’s explore!

What Are The Benefits Of Dates For Men?

  • Provides a source of antioxidants.
  • Reduces total cholesterol.
  • Improves cognitive function.
  • Maintains bone structure.
  • Enhances male fertility.

Benefits Of Eating Dates For Men

Benefits Of Eating Dates For Men
Regular consumption of dates can provide many benefits. Photo: dotshock/Freepik

Provides A Source Of Antioxidants

One of the most notable health benefits of dates is their antioxidant content.[1] Antioxidants can protect the body from damage caused by oxidative stress, protecting the body against the effects of aging and illnesses.

There are many compounds found in dates with antioxidant benefits,[2] and these include flavonoids, ferulic, p-coumaric, procyanidins, and sinapic acids. Antioxidants, especially the ones that are abundant in dates, can help either promote the decomposition of or prevent the formation of unstable molecules in the body known as free radicals. If there are not enough antioxidants in the body, the amount of free radicals can accumulate and overpower whatever antioxidants are present. 

Reduces Total Cholesterol

Dates are known to be very rich in soluble fiber and phenolics,[3] which can help improve heart health by reducing the amount of total cholesterol in your body. In turn, this reduces the risk of developing a chronic cardiovascular disease like atherosclerosis and coronary artery disease. 

The soluble fiber binds to cholesterol in the small intestine so it can be excreted instead of entering the bloodstream. This helps to improve your overall lipid profile. High-fiber foods can also be useful in weight management efforts by reducing appetite and improving regular bowel movements.

Phenolics, on the other hand, help reduce inflammation and prevent blood clotting. This helps to clear out excess cholesterol already in the bloodstream. 

When paired with the antioxidants mentioned earlier, phenolics can also inhibit the oxidation of low-density lipoprotein. This can help reduce blood pressure – especially in those with hypertension – since your heart does not need to work as hard to transport stubborn cholesterol plaque. 

Even though dates are 70% sugar,[4] a serving of three to five dates shouldn’t significantly affect your glycemic profile, thanks to their low glycemic index.[5] As long as the dates are eaten unprocessed, including fresh dates in your diet allows for better control of blood sugar and insulin levels. This can help reduce the risk of developing type 2 diabetes while lessening cholesterol levels.

Improves Cognitive Functions

Diets that include date fruits have the potential to help maintain brain health. Many researchers even consider them a viable way of preventing Alzheimer’s disease.

Alzheimer’s disease is known to occur in response to abnormally high levels of oxidative stress in the brain, which can typically increase as people grow older. This can lead to a higher demand for oxygen in the brain, thus leading to dysfunction of certain neurons. Therefore, antioxidants, like those found in date fruits, can counteract oxidative stress and reduce the risk of developing learning or memory deficits.

Eating dates can greatly enhance the performance of various cognitive functions,[6] such as motor coordination, learning, and memory. Cognitive flexibility, or the ability to adjust your behavior based on environmental changes, was also enhanced on a date-rich diet. In some cases, date consumption has even led to a decrease in anxiety, which is often a precursor to Alzheimer’s disease.

Maintains Bone Structure

In addition to their potent antioxidant profiles, most date fruits are also rich in minerals.[7] These minerals have the potential to improve bone health and reduce the risk of developing certain musculoskeletal disorders like osteoporosis.

Dates contain relatively high amounts of calcium and phosphorus, which work together to support a stronger bone structure and protect against potential skeletal fractures. The magnesium in dates[8] can also further increase bone stiffness. This allows for the control of the amount of cells related to the formation of bones during ossification. Because of this, the prevention of too much bone tissue from being broken down or too little bone tissue from being produced is possible. 

A boost in manganese[9] can further aid in ossification. This mineral’s interactions with certain enzymes in the body make it possible for bone tissue to form.

Enhances Male Fertility

In terms of sexual health, there is scientific evidence that the antioxidant properties of date fruits can help enhance fertility[10] in both males and females. 

In males specifically, eating dates can lead to significant improvements in various reproductive parameters. They can help boost testosterone levels in men and increase sperm motility, count, and viability. Based on their sexual benefits, including dates in your diet can serve as a viable way of treating or preventing cases of infertility-related problems in men.

Keep in mind that these results only center around fertility. There is no research to suggest that they can improve sexual performance or libido.

Should Men Include Dates In Their Diet?

Should Men Include Dates In Their Diet
Dates can make for a tasty snack. Photo: sokor/Shutterstock

In short, yes. They are an efficient way to consume many important vitamins and minerals, reducing the need for a vitamin supplement.

Although levels of oxidative stress vary between individuals, having enough antioxidants in your body can help you stay healthy. They can protect you from various chronic health conditions that may be hard to control once you develop them. 

Consuming dates offers many benefits for men, specifically including the reduction of certain effects of aging, such as decreased fertility, weaker bones, and worsened cognitive performance. Furthermore, dates can affect multiple body systems in different ways, making it a fruit that can benefit most men in some way.

Despite all of the benefits dates provide, keep in mind that dates are not for everyone, especially not for those who are allergic to them. If that is the case, a green powder may be a more suitable alternative for consuming the same antioxidants and minerals found in dates. But if possible, eating dates is still preferable to even the best green powders out there.

How Many Dates Should A Man Eat A Day?

As mentioned before, three to five dates per day is best to enjoy their many health benefits. However, the recommended daily amount of dates depends on your overall calorie needs and medical history. 

For example, men with type 2 diabetes may need to consume fewer dates, even though these fruits can help control insulin and blood sugar. Fresh dates have a low glycemic index, making them a smart choice when a sugar craving arises. However, eating too many dates at one time can still lead to unwanted weight gain or slight increases in blood sugar, neither of which may be ideal for those who have type 2 diabetes.

While you never want to eat too much of anything, dates are still lower in calories than many other foods, especially foods that can match in sweetness. Because of this, men can enjoy dates as a dessert replacement. 

For example, you can remove the pit of a few dates and fill them with peanut butter or another nut butter and a few honey-roasted peanuts. Then, roll them in melted dark chocolate, top them with Himalayan sea salt, and put them in the freezer. When the chocolate has hardened, you have mini homemade candy bars that will support your health and your sweet tooth.


Not only are dates considered one of the best food sources of antioxidants, but they also contain various minerals and other dietary components that improve overall physical health and function. While they are not a miracle cure for anything, including the right amount in your daily diet can be therapeutic for those with certain health conditions. The minerals found in dates can also help men maintain a more masculine build even as their bodies age and lose strength.

Dates can be enjoyed as a part of various different meals and snacks. 

Their natural sweetness makes them perfect for desserts or when you have a sweet tooth without causing you to consume numerous calories and artificial ingredients, you would with typical desserts. If you are on a fitness journey, dates could end up being a real asset. You could even have a few before a workout to give you a boost of energy.

Thus, unless you have a known allergy or experience any other adverse reactions to consuming dates, they can be a safe and beneficial addition to your diet. If you have questions about your diet and how to include dates in your daily nutrition, consider meeting with a registered dietitian. 

Frequently Asked Questions

How many dates should a man eat a day?

Generally, three to five dates should be enough for one day. However, the exact quantity still depends on a man’s calorie needs. 

Are dates good for testosterone?

Although research is limited regarding dates and their effects on testosterone, diets rich in date fruits appear to have a positive correlation with higher testosterone levels. However, they will not likely offer the same effects as testosterone therapy.

Are dates a natural Viagra?

No. Viagra is designed primarily to treat erectile dysfunction, not infertility. Some components of dates can boost fertility in men, but there is no scientific evidence to see if they play a role in treating erectile dysfunction.

Are dates good for your prostate?

Research is limited regarding dates and their effects on the prostate. However, dates can reduce the presence of oxidative stress, which can ultimately reduce the risk of developing prostate cancer.

What happens if we eat dates daily?

Eating three to five dates daily can help you gradually develop protection against multiple diseases, stronger bones, improved cognition, and more regular bowel movements.

Are dates good for the skin?

Yes. The antioxidants in dates can protect your skin from the effects of free radicals, which can cause wrinkles and fine lines to appear as you age. Therefore, eating dates may help you maintain more youthful-looking skin.

+ 10 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Sajjad Ahmad Siddiqi, Rahman, S., Muhammad Mumtaz Khan, Rafiq, S., Abrar Inayat, Muhammad Shahzad Khurram, T. Seerangurayar and Jamil, F. (2020). Potential of dates (Phoenix dactylifera L.) as natural antioxidant source and functional food for healthy diet. Science of The Total Environment, [online] 748, pp.141234–141234. doi:
  2. Rahmani, A.H., Aly, S.M., Ali, H., Babiker, A.Y., Srikar, S. and Khan, A.A. (2014). Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. International journal of clinical and experimental medicine, [online] 7(3), pp.483–91. Available at:,procyanidins%20%5B10%2C11%5D.
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  4. Yasawy, M.I. (2016). The unexpected truth about dates and hypoglycemia. Journal of Family and Community Medicine, [online] 23(2), pp.115–115. doi:
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  6. Selvaraju Subash, Musthafa Mohamed Essa, Nady Braidy, Kathyia Awlad-Thani, Vaishnav, R., Samir Al-Adawi, Abdullah Al‐Asmi and Guillemin, G.J. (2015). Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer′s disease. Journal of Ayurveda and Integrative Medicine, [online] 6(2), pp.111–111. doi:
  7. Rania Dghaim, Zied Hammami, Rola Al Ghali, Smail, L. and Haroun, D. (2021). The Mineral Composition of Date Palm Fruits (Phoenix dactylifera L.) under Low to High Salinity Irrigation. Molecules, [online] 26(23), pp.7361–7361. doi:
  8. Mariangela Rondanelli, Milena Anna Faliva, Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G. and Peroni, G. (2021). An update on magnesium and bone health. BioMetals, [online] 34(4), pp.715–736. doi:
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Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More